Hi all,

Happy second week of September!

Let’s get into it.

Day 1 

Week 5 of 6 of the Shoulder-to-Overhead strength cycle!

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - complete 4 rounds of…

  • 5 Light Barbell Strict Press

  • 10 Air Squats

  • 10 Sit-ups

  • 10 Lateral Hops over DB (Left + Right = 1)

• 17-19 - Debrief / transition / explain workouts

• 20-36 - Strength:

  • In 16 minutes, finish 6 rounds of:

    • 8 Barbell Strict Press (with bands and fractional plates on ends)

  • Off-time -

    • 4 KB Single Leg Romanian Deadlifts (4 per leg)

  • Intended Stimulus - Ascend in weight on the Strict Press only if you can control the weight overhead! On the Single Leg Romanian Deadlifts, think about lifting the back leg JUST AS MUCH as the torso lowers. Want to feel that back leg working, too!

  • Log the heaviest set of 8 Strict Presses. Note fractional weights used in the notes.

• 37-39 - transition and set-up for Capacity

• 40-56 - Capacity

  • Work for 16 minutes (4+ quality rounds)

    • :30 Dbl DB Farmer’s Carry (<25s / 35s / 50s+)

    • 8 “Challenging for You” Push-ups (from knees / from toes / hand-release or deficit push-ups)

    • 8 Sandbag Front Rack Squats (<25 / 35 / 50+)

  • Intended Stimulus - Challenging for you means a step higher than you might usually do for the push-ups.

  • Log total number of rounds completed.

• 57-60 - Recovery

  • Foam Roll Glutes - 1.5 min. per side

Day 2

• 0-10 - Dynamic Mobility and Intros / QOTD

  • Adductor Rock Backs

  • Thread the Needles

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 8 Dbl DB Suitcase Deadlifts

  • 8 Reverse Jackknives (4 per direction)

  • 8 Half Burpees

  • :30 Jump Rope

• 17-19 - Debrief / transition / explain workouts

• 20-32 - Strength:

  • In 12 minutes, complete 6 rounds of

    • 4 Barbell 1 ¾ Deadlifts

  • Intended Stimulus - Take your time and tempo out the whole 1 ¾ Deadlift! Three seconds down, three seconds up. Push the weight, ascending each round while keeping that back flat and legs activated (squeeze the glutes the entire rep). You’re only doing 4 reps per round, so take your time and push that weight!

  • Log heaviest set of 4, 1 ¾ Suitcase Deadlifts.

• 33-35 - transition and set-up for MetCon

• 36-45 - MetCon

  • AMRAP9

    • (As Many Rounds and Reps as Possible in 9 Minutes)

      • 12 Barbell Push Press (<35 / 65 / 95+)

      • 8 Barbell Thrusters (<35 / 65 / 95+)

  • Intended Stimulus - A lot of overhead to end the day, keep the heart-rate under control by pacing early! Use a weight where you COULD complete the first few rounds unbroken (but don’t necessarily HAVE to - recommend breaking early and often).

  • Log rounds and reps completed, adding weight used in notes.

• 46-47 - clean up

• 48-60 - Recovery

  • Foam Roll Glutes - 1.5 min. per side

  • Foam Roll Quads - 1.5 min. per side

  • Pigeon Stretch - 3 min. per side

Day 3

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!

Day 4

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-15 - Warm-up - complete 3 rounds of…

  • 8 Side-to-Side Lunges (4 per leg)

  • 8 Split Squats (4 per leg)

  • 8 Tuck-ups

  • 20 Mountain Climbers (Left + Right = 1)

• 16-18 - Debrief / transition / explain workouts

• 19-40 - Strength:

  • Big Squat Day!

    • In 21 minutes, complete 7 sets of 10 reps of Barbell Front Squats

  • Off-time - :30 Plank Shoulder Taps

  • Intended Stimulus - Let the legs get some good work in today! Looking for complete control through the whole range of motion of the rep. Big inhale, hips back then down, don’t bounce out of the bottom, and ascend while exhaling. Weight is going to need to be lighter than usual Front Squat days because of the high volume. Keep the breath under control!

  • Log the weight of the heaviest set of 10 unbroken Front Squats.

• 41-43 - transition and set-up for Accessory

• 44-55 - Accessory:

  • For quality, in remaining time (shoot for at least 3 rounds)

    • :20 Inverted Plank Hold

    • 6 Single DB Windmills (6 per arm)

    • 8 Double DB Bent Over Rows

  • Intended Stimulus - Inverted Plank, play around with either knees bent or knees extended. Also, think about your hand angles (can point fingers straight behind you, but may be more comfortable to angle hands so fingers are pointing slightly to the side). On the Double DB Bent over Rows, think about slowing it down with a 3-second ascent.

• 56-57 - clean up

• 58-60 - Recovery

  • Child’s Pose with varied angles of the arms - straight forward, angled left, angled right - 2 min.

Day 5

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - 5 minutes, continue to cycle through…

  • 6 Air Squats

  • 6 Double DB Strict Press

  • 10 Leg Lifts

  • 10 Reverse Jackknives (5 per direction)

• 17-19 - Debrief / transition / explain workouts

• 20-32 - Strength

  • In 12 minutes, complete 6 rounds of…

    • 8 Barbell Push Press

  • Intended Stimulus - take your time on the push press, and have more weights at the ready. No second movement today in the off-time. Use that non-working time to rest and grab heavier weights if necessary. Work to show complete, full control at the top of each rep - Arms locked at the elbow, bicep next to ear - one second pause at the top

  • Log the heaviest weight for an unbroken set of 8 on the Push Press.

• 33-35 - transition and set-up for MetCon

• 36-52 - MetCon

  • AMRAP16

    • 8 Push-ups (from knees / from toes / hand release)

    • 16 Single DB Thrusters (8 per arm) (<25 / 35 / 50+)

    • 24 Scissor Kicks (Left + Right = 1) (hands under tailbone / no hands / weight overhead)

  • Intended Stimulus - Use the time on the Scissor Kicks to recover from the Single Arm DB Thrusters. Weight can be pushed slightly on the Thrusters, but work to keep your torso even (not one shoulder too high above the other on the press). Shoot for 5+ rounds.

  • Log total rounds and reps completed.

• 53-54 - clean up

• 55-60 - Recovery

  • Couch Stretch - 1.5 min per side

  • Roll Pec/Front of Shoulder with Orb or Lax Ball - 1 min. per side

Day 6

• 0-10 - Dynamic Mobility and Intros / QOTD

• 11-16 - Warm-up - complete 3 rounds of…

  • 6 Good Mornings

  • 9 Sit-ups

  • 12 Reverse Lunges (6 per leg)

  • 15 Lateral Jumps Over a Target (Left + Right = 1)

• 17-19 - Debrief / transition / explain workouts

• 20-22 - load up bars and get practice sets in

• 23-53 - Long Workout Day!

  • EMOM30 (Every Minute on the Minute for 30 Minutes)

    • Minute One: 8 Barbell Squat Cleans (<35 / 85 / 115+)

    • Minute Two: :30 Double DB Overhead Static Hold (<20s / 35s / 50s+)

    • Minute Three: 6 Renegade Rows + Push-up (<20s / 35s / 50s+)

    • Minute Four: 10 Pull-ups (banded or jumping / jumping / kipping or strict)

    • Minute Five: Rest

  • Intended Stimulus - Six rounds total. Take your time on the Squat Cleans and the Renegade Rows, adding in breaks. If you start right at the top of each minute, you’ll still have about 15-20 seconds of rest before the next movement.

  • Log weights used for all weighted movements, and add pull-up variation in the notes.

• 54-55 - clean up

• 56-60 - Recovery

  • Wide Legs up the Wall - 5 min.

  • EXTRA CREDIT: Massage Gun Traps - 2 min. per side

Day 7

Rest Day

• Try and fit in two to three walks of 1.0-1.5 miles apiece.

• Another good option is a light jog / Stand-up paddle board / hike / slow bike / etc.

• Mobility and/or restorative yoga are other great options on rest days.

• Some is better than none.

• Getting outside in any capacity is encouraged!